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A 1353-Calorie Diet plan created by Jessica

1300-Calorie Diet
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Jessica
(Female)
Arizona, United States
Total Calories: 1353
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1353 Calories Diet Meal Plan

1300-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 1353-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Macronutrient Summary  |  Macronutrient Analysis  |  Run Meal Health Check
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
56 g - 123%
Total saturated fat in this plan:
23 g - 166%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
163 mg - 78%
Total sodium in this plan:
1534 mg - 91%
Total carbohydrates in this plan:
145 g - 69%
Total dietary fiber in this plan:
13 g - 73%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in this meal plan is at or below limit.    Sodium Sodium in this meal plan is at or below limit.    Carbs Carbs in this meal plan is at or below limit.    Protein For women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women.
			Source: Webmd    Fiber Fiber in this meal plan does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 1353 Calories meal plan:
Below is a breakdown of this meal plan along with its macro nutrition calculation. You may simulate changes in macro nutrition levels by changing the default macro ratios seen below.
Choose a Goal   MUSCLE GAIN   MAINTENANCE   GET LEAN
 
PROTEIN
25 - 35%
%
Range in Grams
85 - 119
 
CARBS
40 - 60%
%
Range in Grams
135 - 203
 
FAT
15 - 25%
%
Range in Grams
23 - 38
Based on
Selected Ratio
  Calculated Protein Limit
102 g
  Calculated Carbs Limit
169 g
  Calculated Fat Limit
30 g
Breakfast
390 Calories
  10.25   50.73   16.81
Lunch
549 Calories
  38.38   37.97   26.48
Dinner
336 Calories
  20.52   35.43   12.38
Snack
78 Calories
  0.6   20.66   0.13
TOTAL  
70 g
Below Range
85 - 119
 
145 g
Within Range
135 - 203
 
56 g
Above Range
23 - 38
Note: The macronutrient summary and simulation, as seen above, is for your reference only. Please consult a professional for your specific needs.

What's in this 1300-calorie diet meal plan?
Print

Jessica created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Jessica chose Almond Milk - 1/2 cup almond milk, Coffee - 1 mug (8 fl oz) coffee, Granola - Granola Cereal, Honey - 1 tsp honey, Water - 1 cup (8 fl oz) water. For lunch Jessica chose Applesauce - 1 snack size (4 oz), Bread - Whole Wheat Bread, Cheddar Cheese - 1 slice cheddar cheese, Cheddar Cheese - Cracker Barrel cheese stick, Mustard - Dijon Mustard, Spinach - 1 baby leaf, Turkey - 1 thin slice turkey, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Jessica chose Lasagna - Lasagna with Beef, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For snack Jessica chose Grapes - 1/2 cup grap, Honey - 1 tsp honey, Tea - Herbal Tea, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 1300-calorie meal plan, Jessica's total caloric consumption added to 1353 which is perfectly within the limit of this 1300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Jessica for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 1300-calorie meal to yourself or a friend if you wish.

Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.

Meal Plan Created On: Nov 8th, 2015


Macronutrient Ratio for Weight Loss/Gain Analysis

Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 1353 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 85 - 119 70 Fail
CARBS 135 - 203 145 Pass
FAT 23 - 38 56 Fail
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 85 - 119 70 Fail
CARBS 102 - 169 145 Pass
FAT 38 - 53 56 Fail
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 135 - 169 70 Fail
CARBS 34 - 68 145 Fail
FAT 45 - 60 56 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 1353 calories meal plan:
  • This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 1353 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium, Foods Enriched With Plant Sterols and High Energy Foods.

The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Meal Plan Items:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Almond Milk - 1/2 cup almond milk 1 29 0.74g 3.16g 1.76g
Coffee - 1 mug (8 fl oz) coffee 1 41 0.42g 9.56g 0.19g
Granola - Granola Cereal 1 299 9.07g 32.3g 14.86g
Honey - 1 tsp honey 1 21 0.02g 5.71g 0
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 390 10.25g 50.73g 16.81g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Applesauce - 1 snack size (4 oz) 1 49 0.19g 12.76g 0.06g
Bread - Whole Wheat Bread 1 135 4.75g 24.51g 2.14g
Cheddar Cheese - 1 slice cheddar cheese 1 113 6.97g 0.36g 9.28g
Cheddar Cheese - Cracker Barrel cheese stick 1 120 6g 0 10g
Mustard - Dijon Mustard 0.5 2 0.12g 0.24g 0.1g
Spinach - 1 baby leaf 5 0 0.1g 0.1g 0
Turkey - 1 thin slice turkey 5 130 20.25g 0 4.9g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 549 38.38g 37.97g 26.48g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Lasagna - Lasagna with Beef 1 336 20.52g 35.43g 12.38g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 336 20.52g 35.43g 12.38g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Grapes - 1/2 cup grap 1 55 0.58g 14.48g 0.13g
Honey - 1 tsp honey 1 21 0.02g 5.71g 0
Tea - Herbal Tea 1 2 0 0.47g 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 78 0.6g 20.66g 0.13g
  Total: 1353 69.75g 144.79g 55.8g
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Disclaimer:
Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
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Nutrition Facts
Serving Size: See Meal Plan
 COUNTING MACROS: TURN ON
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 1353  Calories from Fat 502
% Daily Value*
Total Fat 55.8g 123%
Saturated Fat 23.25g 166%
Polyunsaturated Fat 9.74g  
Monounsaturated Fat 15.02g
Cholesterol 163mg 78%
Sodium 1533.5mg 91%
Potassium 0mg  
Total Carbohydrates 144.79g 69%
Dietary Fiber 12.8g 73%
Sugars 67.51g | ABOVE RECOMMENDED LIMIT: 25g 270%
Protein 69.75g
Vitamin A 953.5%
Vitamin C 266.5%
Calcium 147%
Iron 132%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
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